Jonathan Wong 4000m row
4,000m
Meters
20:05.6
Time
2:30.7
Pace
215
Calories
| Average Watts | 102 |
|---|---|
| Calories Per Hour | 651 |
| Stroke Rate | 21 |
| Stroke Count | 441 |
| Drag Factor | 129 |
January 10, 2023 15:19:00
Workout
RowErg
Workout Type
Fixed Distance
Weight Class
Lwt
Verified
Yes
Entered
ErgData iOS
Splits
| Time | Meters | Pace | Watts | Cal/Hr | S/M |
|---|---|---|---|---|---|
| 20:05.6 | 4,000m | 2:30.7 | 102 | 651 | 21 |
| 2:48.3 | 500m | 2:48.3 | 73 | 552 | 19 |
| 2:43.0 | 1,000m | 2:43.0 | 81 | 578 | 20 |
| 2:35.8 | 1,500m | 2:35.8 | 93 | 618 | 21 |
| 2:31.8 | 2,000m | 2:31.8 | 100 | 644 | 21 |
| 2:26.5 | 2,500m | 2:26.5 | 111 | 683 | 23 |
| 2:25.1 | 3,000m | 2:25.1 | 115 | 694 | 22 |
| 2:21.3 | 3,500m | 2:21.3 | 124 | 726 | 24 |
| 2:13.8 | 4,000m | 2:13.8 | 146 | 802 | 26 |
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Workout Graph
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Four-part 4000m session: 1st 1k meters @ sub 2:50 mins/500m, 2nd 1k sub 2:40 mins/500m, 3rd 1k sub 2:30 last 1k sub 2:20 mins/500m. Increased stroke rate in last 500 to 24-27. Felt great.